Keeping Fit All the Way: How to Obtain and Maintain Health, Strength and Efficiency
By Walter Camp
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Keeping Fit All the Way - Walter Camp
Walter Camp
Keeping Fit All the Way
How to Obtain and Maintain Health, Strength and Efficiency
Published by Good Press, 2022
goodpress@okpublishing.info
EAN 4057664615886
Table of Contents
INTRODUCTION
AN AMERICAN CITIZEN'S CREED
Part I
KEEPING FIT ALL THE WAY
CHAPTER I
NATURE A HARD MISTRESS
THE VICIOUS CIRCLE
AS THE YEARS GO ON
THE REMEDY
WHAT WORRY DOES
AMERICANITIS
THE PRICE OF SUCCESS
CHAPTER II
THE VALUE OF EXERCISE
PREPARING FOR EMERGENCIES
THE ROAD TO EFFICIENCY
A WINTER VACATION
THE GOSPEL OF FRESH AIR
UNLEARNED LESSONS
CHAPTER III
THE SPIRIT OF YOUTH
ECONOMIC LOSSES
WARNING EXAMPLES
PHYSICAL FITNESS A VITAL FACT
CHAPTER IV
THE SENIOR SERVICE CORPS
THE BASIC IDEA
COMMUNITY PHYSICAL DEVELOPMENT
AN OUTLINE OF THE SYSTEM
INDIVIDUAL AND GROUP ACTION
WORK AND HYGIENE
WATER, WALKING, AND FOOD
A MODEL DIETARY
HYGIENIC CURE-ALLS
FRESH AIR
THE VALUE OF DEEP BREATHING
CHAPTER V
THE ORGANIZATION
TO THE LEADER
GIVING THE COMMANDS
STEPS AND MARCHINGS
THE SETTING-UP EXERCISES
GROUP EXERCISES
CHAPTER VI
A TEN-DAY PROGRAM
Part II
THE DAILY DOZEN
CHAPTER VII
A MODERN PHYSICAL SYSTEM
OUT-OF-DATE IDEAS
OLD-TIME FALLACIES
A PERFECTLY USELESS STUNT
PENNY-WISE AND POUND-FOOLISH
NATURE'S PROCESS
TIME THE GREAT ELEMENT
ESSENTIAL PRINCIPLES
MODERN PHYSICAL EDUCATION
SLACKING IN SETTING-UP DRILLS
A CALL FOR WORK THAT WILL COUNT
THE BIG PROBLEM
THE NEED FOR A CONDENSED SYSTEM OF CALISTHENICS
A REASONABLE PROGRAM
CHAPTER VIII
WORRY AND FEAR
THE FATAL MISTAKE
SOMETHING OUT OF A BOTTLE
CONSERVING THE PRESIDENT'S HEALTH
FLEXING EXERCISES
THE UNPLEASANT SELF-AWAKENING
WHY MEN DON'T KEEP FIT
CHAPTER IX
A SHORTHAND METHOD
HEALTH MAXIMS
CHAPTER X
GROUP I
HEALTH MAXIMS
CHAPTER XI
GROUP II
HEALTH MAXIMS
CHAPTER XII
GROUP III
HEALTH MAXIMS
CHAPTER XIII
GROUP IV
HEALTH MAXIMS
INTRODUCTION
Table of Contents
The number of men who keep fit
in this country has been surprisingly few, while the number of those who have made good resolutions about keeping fit is astonishingly large. Reflection upon this fact has convinced the writer that the reason for this state of affairs lies partly in our inability to visualize the conditions and our failure to impress upon all men the necessity of physical exercise. Still more, however, does it rest upon our failure to make a scientific study of reducing all the variety of proposals to some standard of exceeding simplicity. Present systems have not produced results, no matter what the reason. Hence this book with its review of the situation and its final practical conclusions.
AN AMERICAN CITIZEN'S CREED
Table of Contents
I believe that a nation should be made up of people who individually possess clean, strong bodies and pure minds; who have respect for their own rights and the rights of others and possess the courage and strength to redress wrongs; and, finally, in whom self-consciousness is sufficiently powerful to preserve these qualities. I believe in education, patriotism, justice, and loyalty. I believe in civil and religious liberty and in freedom of thought and speech. I believe in chivalry that protects the weak and preserves veneration and love for parents, and in the physical strength that makes that chivalry effective. I believe in that clear thinking and straight speaking which conquers envy, slander, and fear. I believe in the trilogy of faith, hope, and charity, and in the dignity of labor; finally, I believe that through these and education true democracy may come to the world.
Part I
Table of Contents
KEEPING FIT ALL THE WAY
Table of Contents
CHAPTER I
Table of Contents
It has long been a startling fact regarding Americans that so soon as their school-days were over they largely abandoned athletics; until, in middle life, finding that they had been controverting the laws of nature, they took up golf or some other form of physical exercise.
The result of such a custom has been to lower the physical tone of the race. Golf is a fine form of exercise, but in an exceedingly mild way. No one claims that it will build up atrophied muscles nor, played in the ordinary way, that it will induce deep breathing; nor, except in warm weather, that it will produce any large amount of skin action. Hence it is easy to imagine the condition of the man who at the end of his 'teens gave up athletics, and then did nothing of a physically exacting nature until he took up golf. Now if in addition to his pastime and relaxation he will do something in the way of setting-up exercises to open up his chest and make his carriage erect, thus enabling his heart and lungs to have a better chance, he will more than double the advantages coming from his golf. He will then walk more briskly and will gain very much in physical condition.
NATURE A HARD MISTRESS
Table of Contents
One thing that our middle-aged men, and in fact many of us who have not yet reached that way mark, have entirely forgotten is that Nature is very chary of her favors. Our primal mother is just and kind, but she has little use for the man who neglects her laws. When a man earns his bread by the sweat of his brow she maintains him in good physical condition. When he rides in a motor-car instead of walking she atrophies the muscles of his legs, hangs a weight of fat around his middle, and labels him out of the running.
If he persists in eating and not physically exerting himself, she finally concludes that he is cumbering the earth, and she takes him off with Bright's or diabetes. It does not do him any good to tell her that he was too busy to walk and so had to ride, or that he had no time for exercising; she simply pushes him off to make way for a better man.
THE VICIOUS CIRCLE
Table of Contents
Nature has given man two ways (outside of the action of the bowels) of getting rid of impurities, one by means of the skin and the other by means of the kidneys. It is like a motor-car with two cylinders. If one stops the other will run on for a time, but its wear is increased. When a man stops exercising and ceases to carry off by means of his skin some of these impurities, he throws an additional load on his kidneys. When a man goes without exercise and begins to accumulate fat, that fat gradually deposits itself and not alone about the waist; it invades the muscular tissue all over his body even to his heart. As this accumulation grows there come with it a muscular slackness and a disinclination to exercise. The man is carrying greater weight and with less muscular strength to do it. No wonder that when he tries to exercise he gets tired. He is out of condition. Hence he begins to revolve in a vicious circle. He knows that he needs exercise to help take off the fat, but exercise tires him so much, on account of the fat, that he becomes exhausted; usually he gives it up and lets himself drift again. As his abdomen becomes more pendulous his legs grow less active. As his energy wanes his carriage becomes more slack. He shambles along as best he can, if he is positively obliged to walk. His feet trouble him. Altogether he is only comfortable when riding. When he has reached this state the insurance companies regard him as a poor risk, and instead of enjoying the allotted threescore and ten years of real life he falls short by a decade; and even then the last ten years are but labor and sorrow.
AS THE YEARS GO ON
Table of Contents
The first thing that a man begins to lose through the inroads of age is his resistive power. He may seem in perfect health so long as there is no special change of conditions, but when he is placed in a position where he needs his resistive forces to throw off disease, he finds that he cannot command them.
Still another change is continually taking place; as the man goes on in life, little by little the control of his muscles leaves him. Instead of running about as